Set-up:
Lie in a supine position on the carriage.
Place your feet in the long straps, with heels together and toes slightly apart (Pilates V).
Maintain a neutral spine throughout.
Movement:
Extend: Press the legs out on a diagonal line, keeping the heels together and the spine neutral.
Return: Bend the knees to return to the starting position with control.
Half-Range Pushes:
Perform smaller presses out and in at mid-range to focus on control.
Finish in Peter Pan Stretch:
After the press-out, extend one leg into a stretch while keeping the other bent, alternating sides.
1R
6th, 3rd, 2nd
Inhale to prepare, exhale to push legs out.
Inhale to bring legs in again.
Muscles Worked:
Quadriceps, hamstrings, gluteals for leg extension.
Adductors to keep heels together.
Core stabilisers (including TVA) to maintain neutral spine
Mobilised:
Hip flexors, adductors, abductors through leg movement.
Ball:
Option to add a ball between heels.
Regression:
Limit how far the legs extend out to maintain form and reduce load.
Springs: reduce spring tension to make pressing out easier on the legs.A lighter spring can reduce leg load while increasing core demand.
Arms: keep arms resting by the sides for more stability.
Progression:
Place a ball between the heels to maintain continuous adductor engagement.
Springs: increase spring tension to challenge leg power and control.
Chest Press (Bodyweight Version):
Start with arms extended in front of your chest, elbows slightly bent, palms facing eachother. As the legs press out in the straps, open the arms and then press them back toward the chest. This layer builds chest strength.
Arm Hugs:
Extend your arms out to the sides in a T-position. As the legs press out, bring the arms toward the centerline as if you are giving yourself a hug, then return to T. This layer encourages chest activation and shoulder stability.
Ball Between Heels:
Place a small ball between your heels to engage the inner thighs as you move through the exercise.
Note:
A ball or light weights can be added if these props are already being used in exercises connected to the Supine Frog.